DARE TO SHRED - Scotty K's 30 Day Workout Program

A 30 day shredding program designed by me to burn body fat whilst maintaining muscle. I've built this program from scratch using fitness principles from some of the best known personal trainers in the business. All workout methods have been tried and tested by me in over the last 2 years.

** This workout program is my own creation which I am beginning March 1st **

Anyone wishing to take part or try out some of the workouts just need to check out my created file - They are called "DARE TO SHRED" and each day will be numbered (I've added 7 so far).

**This is my personal journal to track my daily progress. I have been using a monthly journal since December to hold myself accountable and document my skimble journey. Here I will log my daily weight (I only weigh myself daily while shredding to establish a daily routine), my daily calories and macronutrients, and workouts.**

I so want to try this out, I just know me and know I have to build up a routine to be dedicated to working out daily before I start. Also, I am so picky about what I want to work on on specific days, and work out with water aerobics and other activities outside of skimble. I have to have that daily balance, but very interested in thos program.

Wait i dont have membership but i have a Workout/gym room!! I have a lot off workout equipment (different machines, bench with leg weights , 3 bars( not sure the exact name at time lol) but im sure you know and with lots of plate sizes, lots of dumbbell sizes , yoga mat and my bike. Also my treadmill will be here before the 1st yayyy!!! Would that be enough. Oh yea I'll be getting a rope. New scale with fat/water,ect percentage and if i need to get more i will lolol.

Comments

Yesterday was my final bulking day and I have started my 'deload week' ( A week where I will give my body a chance to rest by doing only steady state cardio and only lifting 60-70% my normal weight at the gym )

The workout I will be using is called "DELOAD WEEK"(in my created file) - A 60min full body workout incorporating compound exercises/steady state cardio intervals

STARTING INFO:

- Weight = 211.4lbs

- Height = 6ft 1ins

- Starting Calories = 2654 - This is 15% below my 'maintenance level' calories of 3100 and should reduce my weight approximately 2lbs by the end of this week. I will then maintain this calorie level for the first week of March but the intensity of my workouts will increase significantly which should shock my body into losing a further 2-3lbs. In the second week my calories will be reduced by 200 each week while the workout intensity will increase.

- Macro Ratios = 50% protein / 40% carbs / 10% fats - through the week the carbs will reduce and the fats increase proportionately. The 7th day will be high carb.

- You will not see many changes, if any, by the end of the first week. You might see changes by the en of the second week. You'll see major changes by the end of the third week. If you don't eat clean don't expect unreal results

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- You'll be shocking the body by alternating the reps each week. For example, you'll be doing 8 rep lifting with heavy weight in the first 3 gym sessions. When you hit the legs/shoulders on the 4th day you'll jump to 25 reps with lighter weight. This will engage different muscle fiber groups and keep the body guessing so it continues to grow. This will change again in the 3rd week, and again in the 4th where we'll introduce pyramid sets.

- Each week will involve different exercises, combining compound exercises on some days, and isolation exercises on other days. There will be explanations on each workout and I'll be happy to answer any questions about exercises etc

- You'll be doing cardio.. A lot of cardio! But we'll be changing it each day and week and you'll be mixing it up with HIIT and steady state cardio. Don't worry about using muscle, the weight-lifting elements are designed to minimise muscle loss

- You'll be using methods you may not be familiar with such as Heavy Volume Training (10 sets of max weight, 3 reps). These methods have been specifically chosen to stimulate muscle growth whilst elevating your heart-rate to create a cardio effect on your body and burn calories.

- Each week you'll work some muscle groups TWICE. Yep!! Told you it's gonna hurt!! Trust me, the results will be worth it.

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You're more than welcome Jason! I'd love to see the results from people prepared to give the program a shot. I'm just gonna continue logging stuff as it pops into my head, and if anyone wants any specific info they just need to ask.

THESE RATIOS ARE IMPORTANT!!!! If you want to try out this program stick to them. If you think you wanna stick to a low carb diet then don't bother doing this program, you'll not get the results you want.

** That's over a 1000 calories by mid-morning - that'll get the body fueled up to hit the gym as I go in the afternoons **

THIRD MEAL:

2 scoops of protein powder

FOURTH MEAL (after gym):

6oz chicken + 7oz brown rice

FIFTH MEAL:

2 scoops of protein powder + 3 rice cakes

SIXTH MEAL:

6oz chicken

This is just an example - The basic rule for my calorie level is to have 53g of protein in each meal. That's a lotta protein! But it's needed to counteract the cardio and maintain muscle (trust me, I researched this fully and didn't just make it up!)

BASIC PRINCIPLE IS 1.5G OF PROTEIN PER LB EACH DAY SPLIT BETWEEN THE 6 MEALS

Obviously my meals will change, I'm not a robot! This is just an example.

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The workouts are beginning to appear in my created workouts file on my profile. The first 7 days are done and are pretty much set in stone. I've started to create week 2 but they could change between now and the beginning of the program as I'm reviewing each day to ensure the exercises are suitable for the rep ranges and target muscle groups.

Is this workout program appropriate to anyone?

SURE IT IS!! Unless you have a medical condition you can do this program, you just have to push as hard as you can for as long as you can.

I appreciate feedback from anyone doing my workouts and as i'll be doing this anyway I'd welcome anyone giving one of them a try and letting me know how you get on.

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The first week is done and in my created workouts Dawna. By the time I'm done I'll have created 30 days so you could always give it a try another month. You'll have to let me see yours though in case I wanna try it : ))

I thought it was gonna be tough dropping to 2654 calories and I was hungry up to gym time, but I feel ok now I've finished my final meal.

Meals are already boxed for tomorrow so I can stick to the numbers.

As for my deload week workout, I'm making sure I leave the gym sweating and I'm hitting fatigue on each muscle, but I'm not destroying myself. This is all about giving myself a chance to rest, the low calories will take care of losing a bit of bodyfat this week.

All in all, a nice little trial run on the calories & tomorrow I'll keep creating workout days

starting my daily weigh-in today. Yes, I know that a daily weigh-in is OTT but I do it to get myself into a daily routine when shredding on those days when I'm sore and just wanna eat bacon!!

I also find it fascinating to see my weight fluctuate through the 30 days. If anyone gets demotivated by not seeing their weight change check this topic out & it'll show you that your body changes in spurts rather than a decreasing curve.

I've been getting some private messages about this workout program so thought I'd clear up a few points on here for those serious about trying it out. i've chosen to do this as i've received quite a few PM's in the last couple of months and after taking a lot of time to respond in detail have seen people vanish.

- What kind of workout program is this? It's a SHRED program. It isn't for someone wanting to bulk up. It is designed to help you maintain and improve on your muscle tone whilst shredding body fat to show the muscle off better. It will not make you bigger, it will help you look better.

- Can you change the exercises? Yes you can, and I'll help where I can by recommending alternatives

- Can you do the program or workouts at home? You can 'try'. It's designed to be done at the gym merely because I need some equipment to optimise my results and some days call for maximum weight which I can only achieve at the gym. I've even had to modify it to suit Planet Fitness which I use because their dumbbells aren't heavy enough. So again, I'll try to help where I can if you comment on this thread with what you have access to.

A few more points to mention:

- I've provided detailed information on the nutrition you need to follow to make this program effective. (1) You need to keep your protein HIGH. Mine will be at 50% of my daily calories. If you don't you run the risk of losing some of the muscle you've worked hard to build. There is a high degree of cardio in this program... You are shredding, and you are doing it over only 30 days. Keep. The. Protein. High. And eat it whenever possible, keeping protein shakes to no more than 2 a day. (2) EAT CARBS! If you don't you'll have burnt yourself out by the 5th day and seriously considering quitting. My carbs will start the week at 40% of my daily calories, with the remaining 30% made up of fats. The carbs will reduce by 5% per day with my fats increasing by 5%. Sunday will go back up to 40%. Im doing this because 'carb sliding' is my preferred way to cut weight and I fully expect to be a little weaker by each weekend, but I will have more energy at the beginning of the week as a result of doing this.

If you don't plan on at least attempting to stick to a clean diet, eating enough calories and at least close to right macros you shouldn't expect results. You'll probably lose a few lbs which you'll put straight back on when you stop.

- KEEP TO THE REST STATIONS - They are specifically chosen each day to generate a different cardio effect. If you finish an exercise within the allotted time, skip to the rest and then hit the next exercise when it's up. DO NOT REST LONGER, you'll not get the total benefits of the workout.

- KEEP TO THE REPS - Again, they've been specifically chosen to hit different muscle fibers. If you hit fatigue, or don't finish in the alloted time, pause the workout catch some breath and FINISH THE DAMN REPS.

- DON'T WUSS OUT IN THE CARDIO SECTIONS - The steady state sections are to help you burn some calories while recovering, or to build up your stamina for tougher workout days. That doesn't mean you grab a magazine or watch TV. Push hard, increase the resistance, get your ass sweating. the HIIT rounds are designed to have your heart leaping out of your chest, and sweat & blood dripping on the floor. If you can talk at the end you didn't push hard enough. as one of my favorite celebrity trainers says "To look unnatural you have to do unnatural things at the gym". So suck it up, push through the pain.

Incorporated HIIT exercises into my workout today to increase the calorie burn. At the same time my carbs have dropped by 5% today as well. A lot of calories burnt today & I'm ready to chill out and relax this evening now coz I'm tired!!

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The first 7 day's workouts are already in my created file and I'm adding more each day. I'll obviously be doing the program anyway and using this topic to log my progress so it would be great to see people's results from it if they try it out.

Some days will be tougher than others, and some will just involve grinding it out. The results are the priority. Hope you enjoy it though. I begin on Monday

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Ok so before I chicken out I am in. Ive already committed the first 6 days to my calendar so I'll feel bad if I skip (best way to keep myself accountable haha).

My start weight (back in September) was 185

And my weight as of February 21st was 176

I do not weigh everyday as my home scale is crap. Every month I get weighed and taped for the guard so that is when I'll pipe in most likely. I will remark if/when I tape myself however as I've been tracking my inches rather then my weight.

Thanks for all the help and the suggestions Scotty, I'm glad I can participate at home.